Barley “Pasta” Salad |
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Barley is a high-fiber grain with a chewy texture and nutty flavor similar to brown rice.
How can I use it?
While you’ll most often find barley in soups (like mushroom-barley), you can use it just like you would other grains like rice or couscous. For example, try serving a stir-fry over barley instead of rice, or add cooked barley to your favorite soup or stew.
How do I cook it?
Cover 1 cup of pearl barley with 2 cups of water and bring to a boil. Simmer for 30-40 minutes, then fluff with a fork. One cup of pearl barley will produce approximately 3-1/2 to 4 cups of cooked barley.
For added flavor, try cooking barley in broth instead of water (just choose low-sodium broth to keep the sodium count in check).
Tip: You can cut barley’s cooking time in about half by soaking it in water overnight before cooking.
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Serves 5
Printer-Friendly Recipe 
Ingredients
2 cups water
½ cup uncooked pearl barley
2 Tbsp. fresh lemon juice
1 Tbsp. olive oil
½ tsp. salt
2 cups tomato, seeded and chopped
1 cup spinach, finely chopped
½ cup green bell pepper, finely chopped
½ cup cucumber, peeled, seeded and chopped
½ cup mozzarella cheese, diced
⅓ cup pepperoncini peppers, finely chopped
2 tsp. dried oregano
Directions
Bring 2 cups water to a boil in a large saucepan. Add barley; cover, reduce heat, and simmer 45 minutes. Drain and rinse with cold water.
Combine the juice, oil and salt in large bowl; stir well with a wisk. Add barley, tomato, and remaining ingredients; toss gently to coat.
Nutritional Information (per serving)
153 calories, 5 g fat, 7 mg cholesterol, 22 g carbohydrate, 6 g protein, 5 g fiber, 436 mg sodium
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